How to Do Dumbbell Pullover: Tips, Technique, Correct Form, Benefits and Common Mistakes

The dumbbell pullover is a dynamic strength training exercise that is popular among bodybuilders for building the back and chest. It’s also an efficient exercise for others as a resistance training programme and working on the cardiopulmonary function.

This exercise can train the upper body, targeting the back, chest, glutes and core muscles differently. The movement of the dumbbell pullover can also help in enhancing the mobility and range of motion of the body.

How to Do Dumbbell Pullover?

There are different variations of the dumbbell pullover you can incorporate into the workout regimen according to your fitness level and goal, such as a stability ball for the bench and one dumbbell instead of two.

However, this article will solely focus on the standard dumbbell pullover. Here are the proper steps you must follow to efficiently do a dumbbell pullover:

  • Initial position – Start off with a seated position on the end of the weight bench. Position your feet on the ground while grasping the dumbbells in each hand. Your head, back and neck should be fully supported to avoid overstraining the muscles.
  • Raise your arms towards the ceiling above your chest line. Keep the palms angled such that they face each other while your elbows are slightly bent.
  • Breathe in, and bring the dumbbells slowly behind you and over your head. Make sure the weights behind are not below your head level.
  • Breathe out, and slowly bring the dumbbell back to the position above your chest line.
  • Repeat.

Post time: Jul-04-2022